The Testify Outlook - January 1, 2024
/THIS WEEK'S SUBMISSION
From our video The Rules of Olympic Weightlifting - How to Avoid Red Lights! (click the title to watch):
Charlie
Are there any rules for depth?
Phil
Nope - a full snatch (AKA squat snatch), power snatch, and a split snatch are all acceptable at a meet. The same is true for the clean (i.e., squat, power, and split are all fine).
Charlie
Thank you for clarifying this 🙏
Phil
You're very welcome.
ARTICLES & VIDEOS
Why You Must NOT Use Your Shoulders in the Deadlift
We cover two mistakes lifters commonly make with their shoulders when deadlifting (and how to fix them). Click here to watch.
How to Handle a Misload (it's NOT what you think)
An unevenly loaded barbell is a common mistake, but after you've corrected the load on the bar, do you just proceed as usual? Not quite. Phil explains. Click here to read.
Blast from the Past: Fix All of Your Lifts with this ONE Solution!
Want to fix ALL of your lifts with one easy technique? Watch this short video and find out how. Click here to watch.
Blast from the Past: 4 Tips for a Better Bench Press
We cover 4 useful tips to help you build a better, stronger bench press. Click here to read.
NEW TESTIFY HOODIES ARE AVAILABLE!
Looking to train in style and comfort this winter? Get yourself a Testify hoodie - in practically any color! Get yours today and represent your favorite gym.
Click here to head to the Testify Store.
WHAT'S COMING UP
Reminder: Below are the hours for New Year’s week (you can also find these on our Location & Hours page). Any days not listed retain their normal hours.
New Year’s Week (2023-2024)
Monday, 01/01/24: Closed
Tuesday, 01/02/24: 4:00 p.m. - 7:30 p.m. (closed in the morning)
Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.
Free Intro to Squat Session
January 6, 2024
Are you interested in getting stronger? Book your free "Intro to Squat" session and learn to squat, meet some of our coaches, and see the gym! All ages and abilities are welcome.
Click here to book your session.
Free Intro to Deadlift Session
January 13, 2024
Are you interested in getting stronger? Book your free "Intro to Deadlift" session and learn to deadlift, meet some of our coaches, and see the gym! All ages and abilities are welcome.
Click here to book your session.
Testify Strengthlifting Challenge
April 6, 2024
The annual Testify Strengthlifting Challenge is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.
Click here to register or for more information.
THIS WEEK’S CONDITIONING
Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)
Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)
Compare to 2023.10.30.
Option 2
Bike/row:
8 x 30 sec on/2:00 off
Score = least distance covered in any 30 second interval
Compare to 2023.10.09.
Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute
Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute
Compare to 2023.09.11.
Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5
Compare to 2023.09.11.